Having chronic back pain can definitely become a hindrance to doing your everyday activities. Since our backs are engineered with marvelous strength and flexibility, they are also vulnerable to developing many problems. When you have a problem with your lower back, it can also lead to hip problems, leg pain, and more, since a lot of nerves run throughout your spine and into the rest of your body.
The lower back is prone to injuries, especially when you lift heavy objects, twist, or move suddenly. These activities can cause the muscles to stretch or develop tears. Aside from that, poor posture and repetitive stress can also cause muscle strain and other soft tissue problems. A muscle strain may sound simple, but in the lower back, a simple strain can be severe.
Therefore, it is important to give support for the lower back and lumbar area because back support can help prevent you from suffering from chronic back pain. If you want to evade lower back pain, we are here to give you some tips:
Correct Your Posture
Having a poor posture can place pressure on your back, which can lead to painful degenerated discs. To prevent this, you can support your back by using an ergonomic chair while working. Make sure that you check your posture every once in a while as you work through the day. Also, avoid sitting for long periods, and try to get up and walk around at least once every hour. If possible, try working on a standup desk for at least part of the day to keep a good posture.
Lift Heavy Objects Properly
Even if you are strong, your back can still be injured if you lift a heavy object improperly. Therefore, if you want to prevent back pains and injuries, make sure that you lift objects correctly. When lifting a heavy object, bend your hips and not your back. While lifting, make sure that your upper body is upright, pointing forward, as much possible.
Also, you need to keep your chest forward and keep your back straight. Keep the weight of the object close to the body, to reduce the force required to hold the object up. Wearing back supporters or braces can also help protect your back from injuries and pains when lifting heavy objects.
Do Core Exercises
To be able to provide back support and avoid injury, you need to have strong core muscles. To achieve this, doing core exercises is the key. You can do low-impact cardiovascular exercises, like walking. This can increase blood flow to the spine, and at the same time, can also supply healing nutrients and hydration to your lower back’s structure.
If you are not allowed to do exercises, then you can instead make small goals to get yourself moving. For example, you can try walking with a friend, going up and down the stairs 3 times, or sitting on an exercise ball for 20 minutes. These simple movements can also help strengthen your core to support your back.
Stretch Your Hamstrings
Another cause of lower back pain is tight hamstrings. Therefore, doing a simple hamstring stretching exercises can also help in decreasing pressure and giving relief across your lower back. However, it is important to check with a physical therapist first on what kind of hamstring stretching can be good for you. It’s because not all approaches are good for all types of back conditions.
Develop Your Overall Physical Health
The overall health of your body is reflected by the spine. This means that anything you do to improve your overall physical fitness and general health can also benefit your lumbar spine. Some of these can include eating an anti-inflammatory diet, drinking lots of water, avoiding alcoholic drinks, and stopping or avoiding smoking. Aside from those, getting enough sleep is also important, because lack of sleep can also lead to back pain or worsening of an existing back condition.
Wear Proper Footwear
Wearing proper footwear can also help in improving your overall posture. Aside from that, it can also increase your stability and decrease your risk of suffering from lower back pain. So, to support your back, in every activity that you do, make sure that you are wearing proper footwear. For example, wear sneakers if you are running or exercising, and wear boots when doing construction work. Wearing flip flops, high heels, and other unsupportive shoes occasionally will not cause lower back problems. However, wearing them for long periods or frequently can put increased pressure on your lower back.
Maintain a Healthy Weight
It is also important to stay within a healthy range of weight for your height. It’s because being overweight can increase the strain on your lower back, especially for older people. To be able to maintain a healthy weight, make sure you follow your doctor’s recommendations on what to eat. It is also essential to do some exercises and stay active.
Sleep on a Quality Mattress
A good quality mattress can also help in supporting your back and maintaining a good posture. Did you know that the type of your mattress should depend on your preferred sleep position? For instance, if you tend to sleep on your side, you need to use a softer mattress. But if you sleep on your back or stomach, a firmer mattress is more advisable. However, avoid sleeping on your stomach as much as possible, most especially if you are suffering from lower back pain.
These are some of the best tips we can give for supporting your back. These might be simple things you can do, but they can definitely provide needed support for your lower back. We hope these tips will help you support your back and prevent you from suffering from any back pains and injuries in the future.